The cross-training routine that was previously posted on this thread had a variety of advice. Although quite a few people have mentioned to me that they prefer to swim, and don't really want to lift weights. That's understandable, but attempting to compromise I suggest these 4 critical exercises, 3xweek. This could take as little as 15 minutes, but will have significant impact on your swimming base times.
Here's why:
Ankle flexibility is crucial, as this is the anchor on your ship. Even if you don't improve power or strength, having your ankles flexible will reduce the drag and improve body position. So, I recommend a minimum of 6 minutes (3x per week), on the bike with your toes pointed. This is primarily to warm up the ankles as well as training the range of motion.
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Don't be discouraged if you can't do this next stretch right away. When I started 8 years ago I couldn't get my knees off the ground, and my SDK was ineffective. Just have patience, and after several months you should notice a gradual improvement. Not everyone is gifted with natural mobility in the ankles, but the good news is this can be earned. Try and hold the stretch for 3x20 seconds.
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Moving up the body line, core stability is critical for maintaining the right trajectory while swimming. Be sure to bring the elbow all the way around the knee, and tighten the core as you go through the motion. Pick a weight that enables you to do 3x12 reps on both sides.
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This last exercise is great for your core, but I've noticed it is also really good for the upper body, especially the catch phase of the stroke, as well as engaging the lats on the horizontal axis. Again, 3x12 reps, and these four exercises can be made into a short mini-routine that most aspiring swimmers should at least consider.
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Happy swimming,
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So I finally have my video on FLOSWIMMING here it is
100 free SCM - 51.60 which converts to 46.02 SCY
swimming.flocasts.org/.../65295
I've been working quite extensively on the back to *** turn, and it just so happens that I've figured out a way to understand it, and that seems to have really helped my IM. (finally)
A good way to think about it is, when you do the hand touch on the backstroke, imagine you are finishing a race. You know how that last stroke you lunge back towards the touchpad? Do the same thing, and actually lean back and touch the wall, just like you would on the finish of a race. You can even make a quick visual cue right where your hand touches, that throws your head (and weight) off the center of balance. (Sievinen does this!) www.youtube.com/watch
That sets your body up for the next phase, all that backward motion needs to continue somehow...
The next part is to have the over-the-top spin, but instead of flipping straight back, try and pick a side (depending on which hand you touch with) and flip slighty sideways, not straight back. This will become easier, and sets you up for the breastroke pull-out.
The way I think about it is, as you throw your head back and watch your hand tocuh the wall, you are pivoting your hips, and using your hand and arm to "spin" your legs to either the right or left... Although, your legs do come up and slightly over, it feels more like spinning. Just imagine your knees coming to the surface and the feet leaning left or right on axis, as your body tucks underneath.
Practice it first without the wall, just to get the feel of the water moving past your body while flipping and spinning backwards... Do this many times, until that feels natural, and then just add the wall.
Persistence is the key, but you should have that "ah-ha" moment eventually. After that, it's just a matter of tweaking the motion.
Also, I personally think this mini-routine has been very effective to help improve the turns... Check it out.
forums.usms.org/showpost.php
I've been working quite extensively on the back to *** turn, and it just so happens that I've figured out a way to understand it, and that seems to have really helped my IM. (finally)
A good way to think about it is, when you do the hand touch on the backstroke, imagine you are finishing a race. You know how that last stroke you lunge back towards the touchpad? Do the same thing, and actually lean back and touch the wall, just like you would on the finish of a race. You can even make a quick visual cue right where your hand touches, that throws your head (and weight) off the center of balance. (Sievinen does this!) www.youtube.com/watch
That sets your body up for the next phase, all that backward motion needs to continue somehow...
The next part is to have the over-the-top spin, but instead of flipping straight back, try and pick a side (depending on which hand you touch with) and flip slighty sideways, not straight back. This will become easier, and sets you up for the breastroke pull-out.
The way I think about it is, as you throw your head back and watch your hand tocuh the wall, you are pivoting your hips, and using your hand and arm to "spin" your legs to either the right or left... Although, your legs do come up and slightly over, it feels more like spinning. Just imagine your knees coming to the surface and the feet leaning left or right on axis, as your body tucks underneath.
Practice it first without the wall, just to get the feel of the water moving past your body while flipping and spinning backwards... Do this many times, until that feels natural, and then just add the wall.
Persistence is the key, but you should have that "ah-ha" moment eventually. After that, it's just a matter of tweaking the motion.
Also, I personally think this mini-routine has been very effective to help improve the turns... Check it out.
forums.usms.org/showpost.php
